Cable Spider Curl

 

Targets the biceps.

The cable is at the lowest level. Hold the handles, straight bar, or cambered bar with your left hand and right hand. Face an incline bench and lie on the incline bench. Keep your elbows stationary. Your abdomen and chest make contact with the front of the back pad of the incline bench. Rest your chest on the highest portion of the back pad. The top of the back pad is at underarm level. Your toes make contact with the ground. Your hands are at a shoulder width distance from each other. Your palms face up. Don't move your upper arms. Your arms are straight. Don't push your shoulders forward. Bend your arms. Pause. Return to the starting position.

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